Who, what, and why
If you have ever wondered about the ideal levels for Vitamin D (25-Hydroxyvitamin D) or what you need for adequate absorption of Calcium then this blog post is for you. As women, we often hear that we need to consume adequate Calcium. I’m sure you have heard that we can get Vitamin D3 from the sun but what does that actually mean and how much do we actually utilize?
Vitamin K director of storage
Let’s start with vitamin K2. This one is lesser known and talked about but equally as important. Vitamin K2 helps transport calcium to the right place, our bones. If Calcium is deposited into our arteries it can lead to heart disease, boo. On the upside, studies have suggested that vitamin K2 may help prevent osteoporosis and improve insulin sensitivity. Double win!
Vitamin D3 Sunshine and supplements
Vitamin D3 plays a crucial role in calcium absorption and sometimes people forget it also helps regulate the immune system and reduce inflammation as well. Links have been made between Vitamin D3 and mental health, as low levels have been linked to depression and seasonal affective disorder.
How Much to take?
Certain Associations actually recommend that your blood levels (25-Hydroxyvitamin D) should be 50 or higher despite most reference ranges listing 30 as the low end of normal. The yolk of eggs or getting at least 30 minutes of sunshine are great ways to get your Vit D3. If you’re not sure that you are getting enough you could try a supplement. Most people can get away with about 2,000IU (international units) of D3 per day. Vitamin K2 in amounts of 70-90mcg is typically recommended.
Getting Vitamin D3 and K2 through your diet
I know that as a busy mom, it can be challenging to get all the nutrients you need from your diet alone. I often am eating my kids’ leftovers instead of making myself a full meal. There are options if you feel like you’re not getting enough nutrients through food. As always make sure you are getting any supplement, vitamin, or mineral from a reputable source, and consult with your healthcare provider to determine the right dosage and supplement form for you.
If you are looking for a high-quality, effective Vitamin D3/K2 combination supplement (because why take more pills if you don’t have to) check out our favorite here.
Wishing you lots of sunshine and happy thoughts!